Spinach and Brown Rice Casserole

Ingredients

• 1 tablespoon oil
• 1 large onion, chopped
• 2 cups mushrooms, sliced
• 1 clove garlic
• 1 egg
• 1 tablespoon whole-wheat flour
• 2 cups low-fat cottage cheese
• 10 ounces frozen chopped spinach, drained
• 3 cups cooked brown rice
• Freshly ground black pepper
• ½ teaspoon dried thyme
• 2 tablespoons Parmesan cheese
• 2 tablespoons sunflower seeds

• Nutritional Information

  • Nutritional analysis per serving (8 servings)

    201 calories; 6 grams fat; 1 gram saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 1 gram polyunsaturated fat; 25 grams carbohydrates; 2 grams dietary fiber; 3 grams sugars; 11 grams protein; 32 milligrams cholesterol; 262 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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8 servings; an 8-ounce serving has about 210 calories

Preparation

1. Preheat oven to 375 degrees.
2. Heat oil in Dutch oven, and saute onion, mushrooms and garlic until tender.
3. In a small bowl, mix egg, flour and cottage cheese. Add to sauteed vegetables, along with the spinach. Stir in rice, pepper, thyme and 1 tablespoon Parmesan cheese.
4. Turn into a greased 12-by-8-inch baking dish, and top with sunflower seeds and remaining Parmesan cheese.
5. Bake for at least 30 minutes.

40 minutes